powerbuilding 1.0

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

strength and size! let's go!

1 7 exercises, 0 min

Barbell Squat	3x6 reps	rest: 180s
Barbell Bench Press	3x8 reps	rest: 180s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s

2 7 exercises, 0 min

Barbell Deadlift	3x5 reps	rest: 180s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell Bent-Over Row	3x12 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s

3 8 exercises, 0 min

Dumbbell Lunge	3x20 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 120s
Barbell Hip Thrust	3x12 reps	rest: 120s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s

New Workout 6 exercises, 0 min

Dumbbell Spider Curl	3x8 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s